pose of the week: boat

Navasana 

How to do it:

1. Start sitting with your knees bent out in front of you.

2. Hold the back of your knees for support as you raise your feet off the ground, keeping your chest lifted and your back long.

3. If you feel stable, release your arms by your side parallel to the floor.

4. Keep the lower back lifting, as you start to straighten your legs, feet together and toes pointed.

5. Spread the shoulder blades across your back and reach strongly out through the fingers.

Hold for 10-20 breaths then slowly lower the legs coming back to seated.

Benefits:

• Strengthens the abdomen, hip flexors and spine
• Helps relieve stress
• Improves digestion 

proceed with care

Life is full of surprises. It can throw you a curve ball when you least expect it. Be happy with your life, it's like a winding road-appreciate the twist and turns that come about. These incidents happen for a reason and teach us a lesson. Be aware of everything around you: the time, the people, the place, and the environment. You have control over your life, and take action for what unfolds.

That is all.

pose of the week: four limbed staff pose

Chaturanga Dandasana 

How to do it:

1.Starting in plank pose, make sure your shoulders are directly over your wrists.

2. With your legs engaged, begin to shift your weight forward coming onto your tippy toes.

3. Bend your elbows, hugging them into your side body, creating a 90° in your arms (avoid splaying your elbows out to the side)

4. Keep your neck in line with your spine and breathe.

Hold for 5 breaths then drop your knees and rest either on your belly or in child’s pose. 

Benefits:

• Strengthens upper body, arms and wrists
• Invigorates the mind and body
• Tones the abdomen 

summer of fun!

As much as the rain has brought us down the last few months, summer has been gearing up to be full of great activities. I'm making the most of these bright sunny days spending my time outdoors (even though my friends think I shouldn't!), basking in the sun, getting that sun-kissed glow! I started teaching kids yoga at summer camps, which is draining all my energy, but in the end it is so worth it, putting a smile on a child's face. Today a little girl said to me: "this is the best part of my day, I wish we can do yoga everyday!" I love teaching kids because they have no fear and no worry in the world. I've said it before, that I wish adults can be more like kids; embracing our inner child in everything that we do.

Toronto is a great city, and I have yet to explore all the fascinating places to go to. Take the time to visit your community, you'd be surprised what you'll find! Enjoy this weather, because we only really get 2-3 months of it, then fall hits: back to layered pieces and scarfs (which is so fashionable)!

Do you have any great places I can visit this summer in the city? I'd love to hear all your ideas.
Remember....protect yourself from the sun, smile and most importantly have fun!

pose of the week: plank

How to do it:

1. Starting on your hands and knees, draw your torso forward so that your shoulders are directly over your wrists.

2. Curl your toes under, walking your feet back to straighten your legs.

3. Keep your body in one straight line; avoid sinking in the hips or rounding in the back.

4. Draw your belly in, press firmly into your hands, push through your back heels to engage your legs, and breathe in through your upper back.

Hold for 10-15 breaths, then drop your knees and push back to child’s pose.

Benefits:

• Strengthens the arms, legs and spine
• Tones the abdomen

fly like a bird!

Who would have ever thought that acrobatics and yoga would mix? Well it certainly does, after I experienced my first ever acro yoga class at The Yoga Sanctuary downtown. It was such an intense workout, incorporating back bends, forward folds, and lots of core strength! We branched out into small groups of three's where one was the base, flyer and spotter. I felt like an act out of Cirque du Soleil, even though I looked nearly as graceful as those talented gymnasts. The energy in the room was so uplifting and fun that two hours went by so fast! There was also an energizing blend of partner work connecting our bodies and deepening the backbends. As the class came to a close, we all sat in a circle joining our bodies into a group twist then feeling the vibrations as we all chanted OM in unison as our hands touched the back of the heart of our neighbours.

Yoga Sanctuary will be holding more Acro Yoga classes during the month of July, August and September. Check their website for the dates, or let me know if you want to join me. Trust me, you won’t be disappointed!

photo source: wildroseyoga.org

pose of the week: hand to big toe pose

Padangustasana

How to do it:

1. Stand with your feet hip distance apart, placing your hands on your hips.

2. On an inhale open the chest and gaze up. As you exhale, hinge forward from your hips.

3. Release your hands to grab your big toe with your first two fingers and thumb (you may also rest your hands on your shins or ankles.

4. Inhale, lengthen the spine to look forward, and exhale fold over the legs.

5. Keep your legs engaged, roll your shoulders away from the ears and point the elbows out to the side. Avoid rounding in the back.

Hold for 5-10 breaths, then bring your hands to your hips and slowly come up with a straight spine. 

Benefits:

• Strengthens lower back and hamstrings
• Improves digestion
• Stimulates the liver and kidneys